Hi there fellow health seekers,

I am commmited to a whole foods life-style because it's the way mother nature intended us to eat. Thankfully there is a plethora of whole foods out there and like anything new, when learning to eat in a whole foods way there is a learning curve. Once you get passed that, the recipe options are limitless!

I've written a lot about the science and physiology behind the development of high blood pressure, and what to eat and avoid for lowering and maintaining a healthy blood pressure. Today I would like to take a deeper look into the power of incorporating seeds into your meals . . . specifically flaxseeds, chia seeds, and hemp seeds - which stand out as superfoods with remarkable benefits for lowering and maintaining healthy blood pressure. Plus don't miss my power packed smoothie recipe at the bottom of this page.

Let's delve into the science behind these seeds and understand how incorporating them into a balanced, whole foods diet, such as the Core Four way of eating, can elevate your heart health.

1. Hemp Seeds and Hearts: A Nutrient-Rich Marvel

Hemp seeds, often referred to as hemp hearts when shelled, are a nutritional treasure trove. Many people think of marijuana, but unlike its close cousin, marijuana — hemp seeds can’t get you high. It lacks sufficient THC (short for tetrahydrocannabinol), the active, natural compound found in the cannabis plant that produces the dominant psychoactive effects of marijuana.

Nutrition: Packed with omega-3 and omega-6 fatty acids in an ideal ratio, they contribute to cardiovascular health by reducing inflammation and supporting optimal blood circulation. These seeds also boast a remarkable source of plant-based protein, aiding in muscle health and overall vitality.

In the context of blood pressure management, hemp seeds' magnesium content plays a crucial role. Magnesium helps relax blood vessels, promoting smoother blood flow and assisting in the regulation of blood pressure. Incorporating hemp seeds into your diet, whether sprinkled on salads, blended into smoothies, or even just by blending one heaping tablespoon in 16 oz of water to make a plant-based milk (I wouldn't suggest drinking it warmed up) is a delicious and nutritious way to fortify your heart.

A 30 gram serving (three-tablespoons) of raw hemp seeds contains:

• Calories: 166

• Protein: 9.47 grams

• Fat: 14.6 grams

• Carbohydrates: 2.6 grams

• Fiber: 1.2 grams

• Sugar: 0.45 grams

Hemp seeds are also good source of: 

• Omega-3 fatty acids

• Omega-6 fatty acids

• Iron

• Magnesium

• Maganese

• B-Vitamins

• Zinc

(continue reading below to learn about chia seeds and flaxseeds; and for the chia pudding recipe)

2. Flaxseeds and Flaxmeal: Nature's Blood Pressure Regulator

Flaxseeds, known for their high fiber content and omega-3 fatty acids, earn their superfood status by actively contributing to heart health. The alpha-linolenic acid (ALA) in flaxseeds supports blood vessel function and helps maintain optimal blood pressure levels. Additionally, the soluble fiber in flaxseeds aids in reducing cholesterol, complementing their role in cardiovascular wellness.

Flaxmeal, ground flaxseeds, offers a convenient way to incorporate these benefits into your meals. Sprinkle flaxmeal on cereals, yogurt, or incorporate it into baking recipes for an added nutritional punch. The versatility of flaxmeal makes it an accessible and beneficial addition to any heart-conscious diet.

One tablespoon of ground flaxseed is a great source of your daily requirement of omega-3 fatty acids. One tablespoon contains approximately 1.8 grams of plant-omega-3. The daily requirement is 1.6 mg for men and 1.1 mg for women.

Other important nutrients for better heart health found in a tablespoon of ground flaxseed, according to the United States Department of Agriculture, contains:

• protein: 1.28 g

• carbohydrate: 2.02 g

• fiber: 1.91 g

• calcium: 17.8 mg

• magnesium: 27.4 mg

• phosphorus: 44.9 mg

• potassium: 56.9 mg

• folate: 6.09 micrograms (mcg)

• lutein and zeaxanthin: 45.6 mcg

3. Chia Seeds: Nutrient-Dense Energy Boosters

Chia seeds, revered for their impressive nutrient profile, are a rich source of omega-3 fatty acids, fiber, and antioxidants. Their ability to absorb water and form a gel-like consistency in the digestive tract contributes to a feeling of fullness, aiding in weight management – another key factor in blood pressure control.

Chia seeds' omega-3 content supports heart health by reducing inflammation and improving blood vessel function. These tiny seeds are incredibly versatile and can be incorporated into various dishes, from smoothie bowls to overnight oats, ensuring you get a nutrient-packed boost with every bite.

Chia seeds are packed with nutrients. I love them as chia pudding, in my smoothies, or sprinkles ontop of my meals.

One serving of dried chia seeds is about 2.5 tablespoons.

• 140 calories

• 5 grams of protein

• 10 grams of fiber

• 12 grams of carbohydrate

• 9 grams of fat, of which 8 grams are heart-healthy omega-3 fats

When it comes to fiber, protein, and omega-3, chia seeds takes the win with a whopping 5,000 mg (5 g) of omega-3'sfor just under 2 tablespoons! Remember, mentioned earlier The daily requirement is 1.6 mg for men and 1.1 mg for women.

The Core For Way: Elevating Heart Health Through Whole Foods

The Core For way of eating, focused on whole foods and a balanced approach, aligns seamlessly with the incorporation of hemp seeds, flaxseeds, and chia seeds. By embracing these superfoods, you not only enhance the flavor and texture of your meals but also provide your body with essential nutrients for optimal functioning.

A heart-healthy diet is not about deprivation; it's about abundance – abundance of nutrient-dense, whole foods that nourish your body. The combination of these seeds, alongside a diverse array of fruits, vegetables, whole grains, and lean proteins, forms a foundation for lowering and maintaining healthy blood pressure.

Hemp seeds, flaxseeds, and chia seeds exemplify nature's gift to heart health. Their unique nutritional profiles contribute to lower blood pressure, reduced inflammation, and overall cardiovascular well-being. By incorporating these superfoods into a whole foods balanced diet, such as the Core For way of eating, you provide your body with the essential nutrients it needs to thrive. Enjoy the recipe below! It's sooooo delicious :)